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Sprint Training Routine

This routine is purely for sprinting and improving my speed for rugby. I weigh 155 lbs and am also trying to increase this up to around 170 lbs by September. Any advice/changes would be greatly appreciated.

10x Sprints
3x Shuttle Runs
2x10 plyometric long jumps (u squat down then jump as far as u can)
3x7 Down and Ups (Lie down, get up, sprint for 5/6m, lie down and repeat)
3x30 Line Hops

Conjugated periodization is the best way to go about training, imo. Do all 4 every week.

Someone else: What's the general rule about mimicking the specific movement (in this case sprints) when you are developing your strength/power?

1 more thing ... don't forget that you are trying to play Rugby rather than become a sprinter. When doing your strength/speed/plyometric work, try to do exercises that compliment other aspects of Rugby rather than just the sprinting portion.

Someone else: What's the general rule about mimicking the specific movement (in this case sprints) when you are developing your strength/power?

Are you referring to mimicking sprint technique while doing strength exercises? All I can think of is with walking lunges and to swing your arms in the sprinting pattern while doing them(right leg lunged, left arm forward at 90 degrees). I'm sure there's more though... but this may not even be what you're talking about.

Like, if you're training to throw a punch, should your heavy/dynamic effort/plyometric stuff be similar? i.e. is there benefit of doing punch press over incline bench?

Oh yea. I've read things like that as well. Mostly it is just adding weight to the movements that you would perform while in your sport. I.e. if you box, throw punches with light dumbells. I think if your routine is varied you don't even have to do worry about incorporating too much since lifting already imitates so much of the moves you find yourself doing in sports. The only thing I'd say is just make sure to add some unilateral(?) lifts such as split squats and DB benching with one arm at a time.

friend of mine whos a receiver in football and sprint/high jumper in track boguht the speedster training system and he said it really improved on his speed. He done it while i work endurance stuff and he seems quite a bit faster.